The Countdown Effect (A Tool for Task Initiation)
Updated: Feb 2
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Hi Friend,
If you’re anything like me, procrastination is a daily struggle. I press snooze multiple times every morning, put off scheduling medical appointments, and delay filing my taxes (I have four unopened emails from my CPA right now).
But this week, I actually scheduled a dentist appointment! I didn’t suddenly become more disciplined—I used a simple strategy that actually worked for my brain.
This strategy can help you start those dreaded tasks you keep putting off—whether it’s:
Hitting the gym
Planning the week
Updating your budget
Let’s dive in. 🤿
Why Do Neurodivergent Adults Procrastinate?
Procrastination is a major challenge for many neurodivergent adults, especially those with ADHD. The ADHD brain is wired to initiate INCUP tasks (Interesting, Novel, Competitive, Urgent, or aligned with a Passion).
Anything that isn’t INCUP feels like pushing a boulder up a mountain.
Why?
Because task initiation is emotionally charged. When a task doesn’t feel urgent or exciting, we avoid it—often due to fear, anxiety, boredom, or confusion.
If you’ve ever thought…
→ I’ll do it later (but never do)
→ Why can’t I just start like everyone else?
→ I know this is important, so why am I avoiding it?
You’re not alone.
The Real Cost of Procrastination
Procrastination has serious consequences. Our physical health, mental health, wealth, and relationships can suffer greatly.
Skip the gym once… then a week… then a month.
Miss a deadline and feel the crushing stress of rushing last minute.
Ignore your finances, then feel panic when bills pile up.
Put off a quick phone call until it becomes a source of guilt and shame.
The cycle of avoidance builds stress, negative self-talk, and emotional dysregulation.
Most people know strategies to beat procrastination but they don’t use them.
Why?
They believe nothing will work.
They’ve tried before and failed.
They’re so emotionally dysregulated that they forget to reach for a tool.
That’s where a simple and effective method can help.
Enter: The Countdown Effect.
The Countdown Effect (A Tool for Task Initiation)
Mel Robbins, a motivational speaker, created the 5 Second Rule for procrastination. She uses the countdown effect as a tool for task initiation.
When you feel yourself hesitating on a task, count down from 5…4…3…2…1. The moment you hit 1, take action.
This works because it stops overthinking and forces movement. It’s great for tasks we avoid due to boredom or fear.
But what if the reason you’re procrastinating is anxiety or confusion? The 5 Second rule probably won't be effective because you need more time to process your emotional state.
That’s where the sand timer method comes in.
1. Get a visual timer
I love sand timers because they’re meditative, but you can also use an analog clock, Pomodoro timer, or even your phone (just don’t let it distract you!).
2. Choose your prep time
Decide how long you need to regulate your emotions before starting. It can be 30 seconds or 30 minutes—whatever feels right.
I needed 15 minutes to mentally prepare before calling the dentist.
3. Set the timer & take a break
Flip the timer! Do something calming—sit in the sun, sip coffee, or stretch.
4. When the timer ends, take the smallest first step
I told myself: Just find the phone number. That's it.
Guess what? Once I found it, I was in motion. Five minutes later, my appointment was booked.
Summary
Procrastination is an emotional challenge, especially for neurodivergent adults. While fear and boredom can be beaten with the 5 Second Rule, tasks avoided due to anxiety or confusion need a different approach—the Sand Timer Method.
Set a timer (30 seconds to 30 minutes).
Give yourself permission to regulate.
When the timer ends, take the smallest first step.
This simple shift can help you stop delaying and finally get things done.
Here’s to taking action this week!
In service,
Eric
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My free mini-course, Break the Procrastination Cycle, teaches the 4 emotions behind procrastination, how to spot them, and a proven toolkit to manage them—all in just 30 minutes
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About the Author
Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.